Jerk Spice–Rubbed Chicken Legs - PCOS-Friendly Recipe

Servings: 4

Dinner

This Jerk Spice–Rubbed Chicken Legs is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Andy Baraghani We took the traditional Jamaican jerk spice and simplified it. Before you call the authenticity police, give it a try on roast chicken legs.

Ingredients

1 (4-inch) piece cinnamon stick
1 tablespoon plus 1 teaspoon allspice berries
2 teaspoons black peppercorns
2 teaspoons whole cloves
2 tablespoons light brown sugar
1 tablespoon plus 1 teaspoon dried thyme
1 teaspoon cayenne pepper
1/4 cup olive oil
4 chicken legs (thigh and drumstick)
Kosher salt

Instructions

Preheat oven to 425 °F. Whack cinnamon stick with the back side of a chef’s knife to break into small pieces. Toast cinnamon, allspice, peppercorns, and cloves in a dry small skillet over medium-high, tossing, until fragrant, about 2 minutes; let cool.
Grind spices, brown sugar, thyme, and cayenne in spice mill or with mortar and pestle to a fine powder. Mix oil and 2 Tbsp. spice rub in a small bowl (save remaining rub for another use). Rub chicken legs with jerk spice mixture; season with salt. Place on a rimmed baking sheet and bake until golden brown and cooked through, 30 –35 minutes.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Cinnamon.

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

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Frequently Asked Questions

Is Jerk Spice–Rubbed Chicken Legs good for PCOS?

Yes, this Jerk Spice–Rubbed Chicken Legs recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

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